Effects of a 10-week combined Aerobics and Aquafitness training program on anthropometric parameters, aerobic fitness, muscle endurance, and dynamic balance in middle-aged women

Background: Physical inactivity represents a growing global concern, particularly affecting middle-aged women by increasing risks of adverse health outcomes and functional limitations. Existing research has demonstrated significant health and fitness benefits from individual land-based (e.g., Aerobics) and water-based (e.g., Aquafitness) exercise programs. However, limited evidence exists regarding the effects of combining these training modalities. Objective: This study aimed to examine the effects of a 10-week combined Aerobics and Aquafitness training program on anthropometric parameters, aerobic fitness, muscle endurance, and dynamic balance in middle-aged women. Methods: Thirty middle-aged women (mean age ± SD = 55.5 ± 4.1 years) were allocated into an experimental group (EG) or a control group (CG). The EG completed a 10-week training program consisting of two Aerobics sessions and two Aquafitness sessions per week. The CG maintained their usual activity levels without structured exercise. Outcome measures included body weight, waist circumference, hip circumference, body mass index, waist-to-hip ratio, resting heart rate, 2 km walk test, push-up test, chair squat test, crunch test, and tandem walking backwards. Results: Baseline comparisons revealed no significant difference between EG and CG except waist-to-hip ratio (p < .001) and chair squat test (p < .001). Within-group analysis showed significant reductions in body weight (p < .001), waist circumference (p < .001), hip circumference (p = .002), body mass index (p < .001), and 2 km walk test (p < .001) in the EG. Additionally, significant improvements were observed in the EG for chair squat test (p = .003), crunch test (p < .001), and tandem walking backwards (p < .001). The CG showed no significant within-group changes for these variables. Conclusions: A 10-week combined Aerobics and Aquafitness program significantly improved anthropometric parameters, aerobic fitness, muscle endurance, and dynamic balance in middle-aged women. These findings support the efficacy of combined training approaches, particularly for women with sedentary occupations.